Chilean keto guide
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492 dishes189 keto as served119 with a photo
Keto friendliness
Chilean cuisine can be adapted for keto by focusing on grilled meats and seafood, but requires careful navigation due to prevalent starches.
Top ingredients
Excellent traditional keto ingredients include beef, chicken, pork, various fish and shellfish, avocado, olive oil, and fresh tomato, onion, and bell peppers.
Danger zones
Potatoes, rice, corn (choclo), beans (porotos), lentils, and bread (marraqueta, hallulla, sopaipillas) are ubiquitous and must be explicitly avoided.
Best for
This cuisine is best for adaptable keto dieters who are comfortable ordering simple grilled proteins and asking for specific low-carb side substitutions like salads.
151 matching dishes · page 1 of 3
Sesos a la Mantequilla
Brains in Butter
Delicately prepared beef or lamb brains, gently pan-fried in generous amounts of butter until golden and tende…
1 net1 total0 fibre25 protein75 fat800 kcal
Erizos
Sea Urchins
Fresh raw sea urchin roe, served on the half shell, typically with just lemon wedges and sometimes finely chop…
2 net2 total0 fibre30 protein25 fat350 kcal
Mollejas a la Parrilla
Grilled Sweetbreads
Tender beef sweetbreads (thymus gland) meticulously cleaned, pre-cooked, and then grilled to a crispy exterior…
2 net2 total0 fibre60 protein55 fat750 kcal
Pescado Frito (Keto - sin Apandado)
Pan-Fried Fish (Keto - without Breading)
A fresh fillet of local white fish (such as Merluza or Reineta) pan-fried in cooking oil or butter until crisp…
2 net2 total0 fibre45 protein40 fat550 kcal
Pulpo a la Parrilla
Grilled Octopus
Tender octopus tentacles marinated in olive oil, garlic, and spices, then grilled to achieve a smoky, succulen…
2 net3 total1 fibre60 protein40 fat600 kcal
Cochayuyo Salteado con Champiñones y Ajo
Sautéed Seaweed with Mushrooms and Garlic
A unique and flavorful side dish featuring cochayuyo (a type of edible brown seaweed common in Chile) sautéed …
3 net10 total7 fibre12 protein30 fat350 kcal
Consomé de Ave con Huevo Duro
Chicken Consommé with Hard-Boiled Egg
A comforting and restorative clear chicken broth, intensely flavored, served piping hot with slices of hard-bo…
3 net4 total1 fibre25 protein18 fat280 kcal
Machas al Pilpil
Razor Clams Pilpil Style
Fresh razor clams cooked in sizzling olive oil with plenty of garlic, dried chili flakes (merkén optional for …
3 net3 total0 fibre25 protein38 fat450 kcal
Mollejas de Cordero al Pilpil
Lamb Sweetbreads Pilpil Style
Delicate lamb sweetbreads (thymus gland), pan-seared or gently cooked in a classic 'pilpil' sauce made from ge…
3 net4 total1 fibre30 protein55 fat600 kcal
Tortilla de Sesos
Brain Omelette
A traditional and hearty omelette-style dish made with beef brains, whisked eggs, and finely chopped onion and…
3 net4 total1 fibre38 protein48 fat580 kcal
Calamares Salteados al Ajillo o a la Plancha (sin Apandado)
Sautéed Garlic Calamari or Grilled Calamari (without Breading)
Tender calamari rings and tentacles quickly cooked, either by sautéing with garlic, olive oil, and chili flake…
4 net5 total1 fibre40 protein28 fat450 kcal
Camarones al Pilpil
Garlic Shrimp with Chili
Succulent shrimp cooked in olive oil with garlic, smoked paprika, and spicy 'ají cacho de cabra' (goat's horn …
4 net5 total1 fibre30 protein35 fat450 kcal
Locos Mayo
Chilean Abalone with Mayonnaise
Tender, cooked Chilean abalone (locos) served chilled, typically topped with a generous dollop of creamy mayon…
4 net4 total0 fibre50 protein70 fat850 kcal
Longaniza con Huevos Fritos y Palta
Chilean Sausage with Fried Eggs and Avocado
Hearty Chilean longaniza (sausage) pan-fried until golden, served with two perfectly fried eggs and slices of …
4 net8 total4 fibre40 protein65 fat800 kcal
Ostiones a la Parmesana
Scallops au Gratin with Parmesan
Fresh scallops baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a hi…
4 net4 total0 fibre40 protein65 fat750 kcal
Palta Reina
Stuffed Avocado
Ripe avocado halves generously stuffed with a creamy salad, typically made from shredded chicken or tuna mixed…
4 net12 total8 fibre40 protein80 fat900 kcal
Pescado Blanco al Pilpil (Keto)
Keto White Fish in Garlic-Chili Oil
Fresh white fish fillets gently cooked in a classic 'al pilpil' sauce made with olive oil, copious amounts of …
4 net5 total1 fibre50 protein40 fat600 kcal
Pollo Al Pilpil
Garlic Chili Chicken in Olive Oil
Succulent pieces of chicken, typically thighs or drumsticks, cooked to perfection and served sizzling in a gen…
4 net5 total1 fibre55 protein55 fat750 kcal
Salmón a la Plancha con Espárragos Salteados
Grilled Salmon with Sautéed Asparagus
Fresh salmon fillet, expertly pan-seared or grilled to perfection, often served simply with a touch of butter …
4 net7 total3 fibre55 protein50 fat700 kcal
Arrollado Huaso con Ensalada Verde
Chilean Pork Roll with Green Salad (No Bread/Potatoes)
A traditional Chilean dish of pork belly rolled with seasoned pork meat, spices (like cumin, oregano, paprika)…
5 net7 total2 fibre60 protein75 fat950 kcal
Chuletas de Cordero a la Parrilla con Ensalada Verde
Grilled Lamb Chops with Green Salad
Succulent lamb chops, grilled to perfection, seasoned simply with salt and pepper, and served with a fresh, cr…
5 net8 total3 fibre60 protein60 fat800 kcal
Chunchules a la Parrilla con Pebre (sin Pan)
Grilled Intestines with Pebre (without Bread)
Crispy and tender grilled beef intestines, a traditional Chilean delicacy. Served with a fresh, vibrant pebre …
5 net8 total3 fibre45 protein45 fat600 kcal
Conejo al Ajillo con Champiñones Salteados
Garlic Rabbit with Sautéed Mushrooms
Tender rabbit pieces cooked in a fragrant garlic and olive oil sauce, served with earthy sautéed mushrooms. A …
5 net7 total2 fibre60 protein35 fat580 kcal
Costillas de Cerdo Ahumadas con Ensalada Verde
Smoked Pork Ribs with Green Salad
Succulent, slow-smoked pork ribs, seasoned simply with salt and pepper, cooked until tender. Served with a fre…
5 net8 total3 fibre70 protein75 fat950 kcal
Ensalada de Cochayuyo con Tomate y Cebolla
Seaweed Salad with Tomato and Onion
A refreshing Chilean salad featuring blanched and chopped cochayuyo (bull kelp seaweed) tossed with fresh, dic…
5 net14 total9 fibre5 protein22 fat250 kcal
Escalopa de Vacuno a la Plancha con Jamón y Queso (Keto)
Pan-Seared Beef Cutlet with Ham and Cheese (Keto)
A tender, thinly pounded beef cutlet (escalopa) pan-seared to perfection, then topped with slices of ham and m…
5 net6 total1 fibre60 protein48 fat670 kcal
Filete de Res con Espárragos Salteados
Beef Tenderloin with Sautéed Asparagus (No Potato/Fries)
A tender beef tenderloin steak, perfectly cooked, served with fresh asparagus sautéed in butter and garlic. A …
5 net8 total3 fibre70 protein60 fat850 kcal
Machas a la Parmesana
Razor Clams with Parmesan
Fresh razor clams baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a…
5 net5 total0 fibre35 protein60 fat700 kcal
Merluza con Salsa Verde y Espárragos Salteados (Keto)
Hake with Green Sauce and Sautéed Asparagus (Keto)
A fresh fillet of merluza (hake), a popular white fish in Chile, gently cooked and topped with a vibrant 'sals…
5 net8 total3 fibre45 protein40 fat580 kcal
Paleta de Cordero Asada con Ensalada de Apio y Palta (Keto)
Roasted Lamb Shoulder with Celery and Avocado Salad (Keto)
Succulent slow-roasted lamb shoulder, cooked until fall-off-the-bone tender and rich in flavor. Accompanied by…
5 net10 total5 fibre90 protein85 fat1100 kcal
Pebre (sin Pan)
Chilean Salsa (without Bread)
A vibrant and fresh traditional Chilean salsa, perfect as a condiment. Made from finely diced tomatoes, onion,…
5 net7 total2 fibre2 protein9 fat100 kcal
Pechuga de Pollo Rellena con Jamón y Queso y Espárragos Salteados
Chicken Breast Stuffed with Ham and Cheese with Sautéed Asparagus
A succulent chicken breast stuffed with savory ham and melted cheese, typically baked or pan-fried. Served wit…
5 net8 total3 fibre65 protein45 fat700 kcal
Picorocos al Vapor con Limón y Mayo (Keto)
Steamed Barnacles with Lemon and Mayonnaise (Keto)
Giant barnacles (picorocos), a distinct and highly prized Chilean seafood, simply steamed to perfection and se…
5 net5 total0 fibre45 protein38 fat520 kcal
Pollo Escabechado
Pickled Chicken
A flavorful cold dish featuring tender chicken pieces (often dark meat) that are cooked and then marinated in …
5 net7 total2 fibre60 protein30 fat500 kcal
Revoltillo de Camarones
Scrambled Eggs with Shrimp
A popular Chilean breakfast or light meal consisting of fluffy scrambled eggs mixed with succulent sautéed shr…
5 net6 total1 fibre35 protein35 fat480 kcal
Salmón a la Mantequilla con Alcaparras y Brócoli
Salmon with Butter-Caper Sauce and Broccoli
Pan-seared or baked salmon fillet topped with a rich butter-caper sauce, offering a delightful tangy and savor…
5 net8 total3 fibre50 protein58 fat750 kcal
Tapapecho al Horno con Ensalada Verde
Oven-Roasted Brisket with Green Salad
Slow-cooked, tender beef brisket (tapapecho) roasted until flavorful, served with a simple green salad. A comf…
5 net8 total3 fibre70 protein45 fat700 kcal
KAsoon
Tuétano Asado
Roasted Bone Marrow
Beef bone marrow roasted in its bone until soft and spreadable, served simply with sea salt and fresh parsley.…
0 net0 total0 fibre10 protein50 fat500 kcal
KAsoon
Trutros de Pollo al Ajillo (Keto)
Garlic Chicken Thighs/Drumsticks (Keto)
Succulent chicken thighs and/or drumsticks cooked until golden and tender in a generous amount of olive oil in…
0.5 net1 total0.5 fibre45 protein90 fat1000 kcal
KAsoon
Centolla con Mantequilla Clarificada
Fresh King Crab with Clarified Butter (Keto)
Premium Chilean King Crab (Centolla) meat, renowned for its sweet and delicate flavor, typically served steame…
1 net1 total0 fibre45 protein40 fat550 kcal
KAsoon
Pescado Entero Asado a la Sal
Whole Fish Baked in Salt Crust
A whole fresh fish (e.g., Corvina, Reineta, or similar local white fish) baked entirely encased in a thick sal…
1 net1 total0 fibre80 protein28 fat600 kcal
KAsoon
Brochetas de Carne y Queso (Keto)
Keto Beef and Cheese Skewers
Succulent skewers featuring tender cubes of beef (such as sirloin or tenderloin) interspersed with generous ch…
2 net3 total1 fibre45 protein40 fat550 kcal
KAsoon
Caldo de Cabeza
Beef Head Broth
A very traditional, rich, and warming broth made from beef head, simmered for hours until the meat is incredib…
2 net3 total1 fibre30 protein30 fat420 kcal
KAsoon
Centolla o Centollón con Mayonesa (Keto)
King Crab or Snow Crab with Mayonnaise
A highly prized Chilean delicacy: succulent, sweet meat from the Patagonian King Crab (Centolla) or Snow Crab …
2 net2 total0 fibre65 protein42 fat650 kcal
KAsoon
Chunchules de Cordero al Limón y Ajillo
Lamb Intestines with Lemon and Garlic
Crispy and tender lamb intestines (chunchules) pan-fried or grilled with generous amounts of fresh garlic, zes…
2 net3 total1 fibre45 protein55 fat700 kcal
KAsoon
Congrio a la Plancha con Aliño de Perejil y Limón
Pan-Seared Conger Eel with Parsley-Lemon Dressing (Keto)
A thick, flaky fillet of fresh conger eel (or other firm white fish) pan-seared until golden and moist. It's e…
2 net3 total1 fibre50 protein40 fat600 kcal
KAsoon
Congrio Frito (Keto - sin Apandado)
Pan-Fried Kingklip (Keto - no breading)
A highly prized Chilean white fish (Congrio, or Kingklip) fillet, pan-fried to a delicate crispness in oil or …
2 net2 total0 fibre45 protein40 fat550 kcal
KAsoon
Espárragos con Mayonesa
Asparagus with Mayonnaise
Fresh, tender asparagus spears, lightly steamed or boiled until crisp-tender, served chilled with a generous d…
2 net5 total3 fibre5 protein35 fat350 kcal
KAsoon
Lomo de Res a la Plancha con Mantequilla y Ajo (Keto)
Pan-Seared Beef Loin with Garlic Butter (Keto)
A generous cut of beef loin (lomo) pan-seared to perfection, finished with a rich garlic butter sauce. Served …
2 net2 total0 fibre65 protein50 fat700 kcal
KAsoon
Malaya a la Plancha con Mantequilla de Ají Cacho de Cabra (Keto)
Grilled Flank Steak with Red Chili Butter (Keto)
Thinly cut flank steak (malaya) grilled to perfection, served simply with a generous topping of savory butter …
2 net3 total1 fibre50 protein48 fat650 kcal
KAsoon
Mollejas a la Plancha con Limón
Grilled Sweetbreads with Lemon
Crispy yet tender beef or veal sweetbreads, pan-seared or grilled 'a la plancha' until golden brown. Simply se…
2 net2 total0 fibre40 protein65 fat750 kcal
KAsoon
Ostras Frescas con Limón
Fresh Oysters with Lemon
Freshly shucked oysters, served chilled on a bed of ice with a wedge of lemon. A simple and elegant starter.…
2 net2 total0 fibre6 protein2 fat60 kcal
KAsoon
Pato Asado al Horno con Hierbas (Keto)
Keto Roast Duck with Herbs
Tender duck, slow-roasted to perfection with a crispy skin, seasoned with aromatic herbs like rosemary and thy…
2 net3 total1 fibre60 protein65 fat850 kcal
KAsoon
Percebes al Vapor con Limón
Steamed Goose Barnacles with Lemon
A unique delicacy from the Chilean coast, percebes (goose barnacles) are simply steamed until tender and serve…
2 net2 total0 fibre45 protein10 fat300 kcal
KAsoon
Pescado Blanco a la Mantequilla con Alcaparras (Keto)
Keto White Fish with Butter and Capers
A simple yet elegant dish featuring a pan-seared white fish fillet (such as Merluza, Reineta, or Corvina), gen…
2 net3 total1 fibre50 protein43 fat600 kcal
KAsoon
Pulpo a la Gallega
Galician Style Octopus with Olive Oil and Paprika (Keto)
Succulent, tender boiled octopus, sliced and drizzled generously with high-quality extra virgin olive oil, the…
2 net3 total1 fibre40 protein45 fat580 kcal
KAsoon
Riñones de Cordero al Pilpil (Keto)
Lamb Kidneys Pilpil Style (Keto)
Tender lamb kidneys sautéed rapidly in olive oil with garlic, chili (ají cacho de cabra), and parsley, creatin…
2 net3 total1 fibre45 protein45 fat590 kcal
KAsoon
Sesos Fritos sin Apaneado
Pan-fried Brains (Keto)
Calf or lamb brains, traditionally breaded and fried, prepared keto-style by pan-frying without any high-carb …
2 net2 total0 fibre30 protein48 fat550 kcal
KAsoon
Aceitunas y Encurtidos
Assorted Olives and Pickles
A simple and refreshing appetizer featuring a mix of green and black olives, often accompanied by various pick…
3 net5 total2 fibre2 protein25 fat250 kcal
KAsoon
Cochinillo Asado con Ensalada (Keto)
Roasted Suckling Pig with Salad (Keto)
Whole suckling pig, slow-roasted to achieve incredibly crispy skin and succulent, tender meat. Served with a f…
3 net5 total2 fibre65 protein65 fat850 kcal